Monday, November 26, 2012

Final workout for a pretty fit year in the water.
The week total of 49,000 was challenging yet, comfortable. I’m going to try to add a more steady kick into my stroke, and if you know my swimming, that will be a new challenge.
Enjoy the week, if you choose any of these workout, have a sparkling day.

Nov.24, 2012 the birthday
warm/up (w/u) 100 drill

Swim 49 x 200
I didn‘t have a clock today and yesterday,...
so I counted to 7 for rest, every 7th 200,
I broke it up with some fly/ drill and backstroke.

c/d 100 drill

10,000yds/ 49,000 total
Nov. 23, 2012
w/u 600 (drill/ back/ easy swim)

700 Buoy
7 x 100 (7 sec. rest)
700 Big Paddle (**every 7th length:drill)
7 x 100
700 Rev. Hans Paddle **
7 x 100
700 Fulcrum **
7 x 100
700 Reg. Hans Paddle**
7 x 100
700 Red large paddle**
7 x 100
700 Pull Tube
7 x 100

c/d 600 (d/b/e.s.)

11,000yds/ 39,000 total
Nov. 20, 2012
w/u 800 (drill/back/easy swim)

20 x 50 (:45)
10 x 150 (2:20) Red large paddle (**50 drill somewhere in the 150)
9 x 50
10 x 150 Red
20 x 50

c/d 750 (d/b/e.s.)

7,000 yds/ 28,000 total

Nov. 19, 2012
w/u 500 (drill/back/easy swim)

20 x 100 (1:30)
11 x 50 (:50) Red paddles
9 x 100
11 x 50 Red
20 x 100

c/d 500 (d/b/e.s.)

7,000 yds/ 21,000 total
Nov. 18, 2012
w/u 500 (drill/back/easy swim)

10 x 100 (1:30)
2 x 25 **Kick Back (13 pull ups at deep end)
200 Red paddle (drill every 4th length)
10 x 100
2 x 25 ** 12 pull ups
250 Red
9 x 100
2 x 25 ** 12 pull ups
250 Red
10 x 100
2 x 25 ** 12 pull ups
Red 200
10 x 100

c/d 500 (d/b/e.s.)

7,000 yds/ 14,000 total
Nov. 17, 2012

w/u 600 (drill/back/easy swim)

4 x 250 (3:45)
3 x 500 (8:00) Pull Tube
4 x 200 (3:00)
2 x 500 Tube
4 x 150 (2:15)
1 x 500 Tube
4 x 100 (1:30)

c/d 600 (d/b/e.s.)

7,000 yds
Dream, Prepare, Succeed

2015 ... Swimming for Homes for the Brave

After spending the past 20 years paddling from Dover to France, it is time to venture into new waters, while helping some special people.
Soon, I will be traveling with my A-team to Scotland to swim the length of the famous Loch Ness.
As always, I try to help a Foundation raise funds and awareness and I thank you for interest and support.
I am deeply troubled with the thought of homeless individuals, especially in our US Veteran population.

That is why I am teaming up with our Connecticut-based “Homes for the Brave”. Can you imagine not having a place to call home?

Here is more information about Homes for the Brave! -Facebook pages –

- Annual Appeal with more information about our financials and programs-

-Check donations can be mailed to the following address:
Homes for the Brave
655 Park Avenue
Bridgeport, CT 06604

- Donations can be made online as well:

Please write “Loch Ness Swim/Marcy” to track your donation.

I will always be dedicating my swimming to all those battling cancer and in the memory of 4 special people in my life. Cancer first hit my family when I was young. My grand-aunt Eleanor Kersavage, passed away with uterine cancer and my Auntie Bea Halchak battled with brain cancer.

On January 1, 2002, our LEHY family lost Nikki Giampolo to bone cancer, just turning 16 years old. Her spirit still lives on in our East Hartford swim team.

In July of 2009, my brother-in-law, Gregory Allen Urban, who passed away, after a valient battle with lung cancer. I can see him now, talking about cars and projects around the house, music and his family.

I know Aunties, Eleanor and Bea, Nikki, Greg and all the angels will help me CUT through all this water this summer.

The St. Vincent's Medical Center Foundation, based in Bridgeport, CT provides financial support for the needs that Health insurance companies don't cover, in addition to providing affordable cancer screening, wigs, medication and other things to make life easier for those suffering with cancer and their families.

Please make a donation, and thank you.

Online donations can be made at:

or you can send a check through the post to:

Swim Across the Sound
St. Vincent's Medical Center Foundation
2800 Main Street
Bridgeport, CT 06606

Thank you so very much, peace and good health to all.